CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Relay Shuttle Run!
4 Rounds!
5 Meters!
10 Meters!
15 Meters
1st Baseman
Fire Hydrant
Metcon
Metcon (4 Rounds for reps)
4 Sets of 3 Min on, 1 min off !
Sets 1 & 3
4 Burpees
8 KB Russian Twists (35/26)
12 Walking Lunges Each Leg (25/15)
Sets 2 & 4
40 Jump Rope Passes
8 Back Exstensions
5M Bear Crawl
